Sports Drinks: Balanced Hydration or Extra Calories?

Electric colors, electrolytes…and electric hydration? Sports drinks are a popular beverage for a
hot day or before or after a workout but when
are they actually beneficial and when are they just extra calories?

Sports drinks are specifically formulated to provide a
delicate balance of carbohydrates, sodium, and other electrolytes to re-hydrate and refuel quickly and effectively.
Unfortunately, these beverages have been marketed as performance-enhancing
to even the casual exerciser. While sports drinks are not the worst thing that
you can put into your body, they can be a source of unnecessary sugar and
calories, which could actually undermine what you are trying to
accomplish in your 30-45 minute gym session.

Carbohydrates in a beverage affect the rate of fluid
absorption. The fluid in beverages with a
higher carbohydrate content (such as sodas, juices, and sports drinks) is absorbed
more slowly than the fluid in water, since water is carbohydrate free. Thus, water is the most readily absorbed
fluid, and it is the best choice overall for hydration. Options other than water would be a diluted sports drink (4oz
sports drink + 12oz water), lower calorie sports drink or water with electrolyte tablets added and
dissolved.

If you are exercising for more than 60 minutes at a high
intensity or in a humid climate you may want to rehydrate and refuel. A sports drink is a good option to accomplish
both re-hydration and refueling, especially when a balanced
snack is unavailable.

For tips on calculating how much you should drink in general,
check out one of our previous blog
posts about exercise.

No matter what your activity level is, it is important to
drink plenty of water throughout the day and to remember that every time you
eat or drink is an opportunity to nourish your body.